30 December 2022

Strength and Conditioning

Strength/Skill

AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc…

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KB Swing
9 HRPU

RedZone

Workout

NO WAY OUT 35mns

200m Row
15 KCAL Sprint
12 Weighted Box Step Over
10 KB Front Squat
10 KB Swings

warm up 8mns: dynamic
warm down 5mns: stretching

Metcon/HIIT-PM

Workout

Part 1
4 Laps running
400m row
4 Laps running
400m row

Part 2
2 Min row
20 Front squat with KB
20 DB Box step ups
20 Burpees

Metcon-AM

Workout

Back squat for load 70%
Starting with empty bar for technique and progression towards a 70% max effort of 10 back squats
x5 sets
2 min rest

WOD

5 rounds for time

 2 lap run
Goblet squats
Single arm Db snatches
Burpees over dbs.